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Saturday - Shifted Fitness & Performance

Saturday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS —

With a partner, “Mirrored” (both athletes move together in unison)

8 Up-downs

8 Air Squats

8 V-ups/Tuck-ups

8 Plate Ground to OH

Into… 1 ROUND (Non-mirrored, partners alternate movements – P1 rows then P2 rows, etc.)

300m Row

10 Burpees

10 Toes To Bar/ Hanging Knee Raises

10 DBL DB G2OH

Partner Metcon

Metcon (Time)

PARTNER WORKOUT

*IN TEAMS OF 2…FOR TIME:

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers but can split work between the two in any way.

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